When it comes to endurance sports, there is a lot of talk about eating right, and while each athlete will have their optimal approach to diet depending on body type and level of exercise, there is a definite science to successfully fueling endurance sports performance. There’s no single way to do this, but following a few general principles can help boost performance, readiness, and resilience.
Key Tips—The Week Before the Event
Prioritize Hydration
Know that you’re hydrating throughout the week, not the day before. It keeps energy levels up, supports the body’s functions, and thwarts dehydration.
Choosing electrolyte-rich drinks (e.g., sports drinks) helps to replace minerals lost in sweat.
It trains you on dates until October 2023.
Proteins: Ensure muscle health with lean meats, eggs, or plant-based options like beans.
Carbs: Focus on whole grains to build up your glycogen (the energy stores in your muscles) as well as fruits and vegetables.
Tomorrow is the contest, so it’s the day before the contest.
Light Activity: Take a jog and stretch out.
Sleep:(Rest) Allow your body to repair itself.
Meals:Just eat what you know is easy: carbohydrates & protein, heavy food. No hedonism or exploration.
For more on what to eat and when, read on for some practical tips.
When to Eat: Balanced meal, 1–4 hours before the start. Eat 50 g of carbs an hour leading up to the event (a banana or some oatmeal, for example).
What to Eat: Choose bland foods that are easy to pass through your stomach—toast, rice, energy bars. If you’re jittery, sip a sports drink or eat a low-carb-something bar.
During the Race
Continue Flowing: Sip on constantly and eat some quick carbs (gel or dried fruit) to continue refueling.
Listen to Your Body: If you’re tired, very small, frequent snacks can keep you from crashing.
What to Avoid
Caffeine and soda: They can dehydrate you, too.
High-Fat or Spicy Foods: They tend to cause digestive distress.
New Foods:Avoid novelty; you don’t need a stomach issue.
Why Salt Matters
Salty (like pretzel) snacks hold on to fluid, so don’t get dehydrated. But don’t overdo it, or you might risk bloating.
Final Reminder
Both sides of training and nutrition are critical in endurance! Adjust as necessary, and find a nutritionist who can give you the specifics. Make sure you plan ahead so you have stamina and focus on race day!
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